Salad With a Side of Fries Nutrition, Wellness & Weight Loss

Jenn Trepeck
  • 0.0 (0)
  • Nutrition
  • Updated weekly

Nutrition tips that actually work. Real-life healthy eating, balanced diet tools, and weight loss tips you can use today with coach Jenn Trepeck.* If you have searched for nutrition tips, tried to keep a healthy lifestyle, or felt stuck following popular weight loss tips, this podcast is for you. Get straightforward wellness advice that works in real life, plus strategies for a balanced diet, sustainable healthy eating, and a smarter approach to fitness and nutrition. Is your diet making you hungrier, crankier, or less healthy? Tune in and find out.* Free gift: Schedule a 15-minute curiosity call with Jenn to explore what is possible for you. https://asaladwithasideoffries.com/contact/ Welcome to Salad with a Side of Fries, where wellness meets real life. Award-winning host Jenn Trepeck, health and lifestyle coach and author of Uncomplicating Wellness, cuts through the noise with clear answers you can trust. Ranked in the top 1.5% of podcasts worldwide, the show won Ear Worthy’s Best Health Podcast in 2024 and 2025 and was nominated for Best Independent Podcast both years. Jenn also won Women Who Podcast’s Stellar Interview award in 2025 after being named one of Podcast Magazine’s 40 under 40 in 2022. Jenn’s motto is “wellness without the weirdness.” With more than 17 years coaching after solving her own food struggles, she knows how confusing the industry can be. Each week you get the foundations of a balanced diet, sustainable healthy eating, metabolism basics, and long-term holistic health, plus straight talk on fad diets and supplements. What you will get by listening: ✅How to eat and how to cheat, guilt-free ✅Nutrition tips that work in the real world ✅Weight loss tips that are effective, never restrictive ✅How to build a balanced plate at home, on the road, and eating out ✅Smart strategies for sustainable habits that include your favorite foods ✅Evidence-based insights on fitness and nutrition ✅Conversations about holistic health that go beyond food ✅Wellness advice you can use right away About Jenn Trepeck: Jenn is a health coach, speaker, and consultant who blends humor with practical science. She has helped thousands improve energy, metabolism, and confidence in their choices through one-on-one coaching, group programs, her book, and this podcast. Connect with Jenn and the show: Instagram: https://www.instagram.com/jenntrepeck/ Instagram: https://www.instagram.com/saladwithasideoffriespod TikTok: https://www.tiktok.com/@jenntrepeck Facebook: https://www.facebook.com/JenniferTrepeck/ Facebook Group: https://www.facebook.com/groups/425796548337541/ Website: https://asaladwithasideoffries.com/ If you are ready to trade guilt for freedom, confusion for clarity, and boring salads for fries on the side, press play. Health gets doable here. *These statements have not been evaluated by the Food and Drug Administration. This podcast and its guests are not intended to diagnose, treat, cure, or prevent any disease.

  1. 1 day ago ·  Bonus

    Nutrition Nugget: Slowmaxxing

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about slowmaxxing, the viral trend that flips hustle culture on its head. Is the answer to burnout really found in 48-hour chocolate chip cookies and 15-minute coffee rituals, or is that taking things a little too far? Jenn breaks down what slowmaxxing really means, why it might be the antidote to internet brain rot, and how it connects to the priorities we already claim to care about. Does slowing down mean getting less done, or could it be the missing piece that makes everything else work better? Tune in to hear how Jenn is putting this trend to the test in her own life, and whether she thinks it is worth adopting or just another wellness fad dressed up with a new name. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Clearing Up Brain Fog and Powering Up Brain Energy There's Not Enough Time in the Day (feat. Megan Sumrell) Feeling Off Track? Follow the CURVE (feat. Anna Dearmon Kornick) Morning Routine Checklist Nutrition Nugget: Senobi Breathing 7 Types of Rest KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Slow Maxxing, Slow Living, Hustle Culture, Burnout Prevention, Protein Maxxing, Fiber Maxxing, Weight Loss, Wellness Coaching, Mindful Living, Self Care, Morning Routine, Single Tasking, Multitasking, Time Management, Digital Detox, Screen Time, Stress Management, Anxiety Relief, Emotional Wellness, Sleep Issues, Digestive Health, Gratitude Journal, Presence Practice, Mindfulness, Nervous System Regulation, Breathwork, Sunobi Breathing, Work Life Balance, Productivity Tips, Calendar Blocking, Buffer Time, Rest And Recovery, Seven Types Of Rest, Nature Connection, Glimmers, Nutrition Coaching, Healthy Habits, Overwhelm Relief, Intentional Living, Coffee Ritual, How To Avoid Burnout Naturally, Slow Living Tips For Busy People

    Nutrition Nugget: Slowmaxxing

  2. 3 days ago

    How to Know You're Healthy and Not Just Not Sick

    Do you ever wonder what the real signs of good health look like when nothing is technically wrong yet? Most people wait until a medical diagnosis to pay attention. Still, your body sends honest signals every single day, long before any lab report or blood test ever catches up to the truth about how you feel inside. In this episode of Salad with a Side of Fries, host Jenn Trepeck breaks down nutrition and movement, mental health, sleep quality, digestion and elimination, hormonal balance, and self-trust, giving listeners a practical, judgment-free way to recognize true wellness and learn to trust their own bodies. What You Will Learn in This Episode: ✅ How to evaluate digestion and elimination patterns as an everyday marker of real health ✅ Why sleep consistency matters just as much as total hours for genuine recovery ✅ The link between nervous system regulation and how well you handle everyday stress ✅ How body composition and menstrual cycle regularity offer clues about hormonal balance The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Previewing some of the signs of good health 05:11 Debunking the cultural myth of what signs of good health are supposed to look like 08:26 Exploring your relationship with food, appetite awareness, and building mindful eating habits 10:28 Digestion and elimination patterns reveal your gut health 12:52 The real purpose of movement and how healthy exercise and movement differs from punishment-based workout habits 15:46 Body composition, menstrual cycle regularity, and other hormonal balance clues worth tracking closely 17:12 Emotional health, self-trust, and the power of setting healthy boundaries in everyday relationships 24:30 Sleep quality, sleep consistency, and why deep sleep matters more than total hours logged nightly 31:59 Hair, nails, skin, gum health, and other overlooked health markers worth watching for wellness 38:52 Should you trust your body or the influencers online KEY TAKEAWAYS: 💎 Real wellness is not about looking a certain way; it is a holistic wellness picture built from many small everyday signals 💎 A strong immune system shows up in how quickly you bounce back, not in never getting sick at all 💎 Your relationship with food should feel relaxed and guilt-free, not restrictive, chaotic, or driven by fear 💎 Learning to ask for help and set healthy boundaries is just as important to your health as diet or exercise RESOURCES: Today’s Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 The Diseases You Don't Have to Get and the Blood Markers That Prove It Is it Really Uncurable? (feat. Dr. Aaron Hartman) Clearing Brain Fog and Powering Up Brain Energy How Your Immune System is Like Goldilocks A Functional Approach to Headaches & Migraines (feat. Dr. Meg Mill) QUOTES: 12:00 "Does your skin bounce back after you pinch it? A sign of hydration is a sign of wellness." - Jenn Trepeck 17:45 "Are you on the same team as your body or are you always fighting it?" - Jenn Trepeck 19:20 "It's living in the middle, in the gray, in the wishy-washy and being okay with that." - Jenn Trepeck 25:26 "It's more about, on the whole, how we sleep." - Jenn Trepeck 29:57 "Not getting sick ever isn't the requirement for being healthy. It’s bouncing back quickly." - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Signs Of Good Health, Healthy Lifestyle, Body Fat Percentage, Menstrual Cycle, Digestion And Elimination, Hydration, Skin Elasticity, Urine Color, Movement And Exercise, Mental Health, Emotional Health, Spiritual Wellness, Sleep Quality, Sleep Consistency, Deep Sleep, Energy Levels, Focus And Memory, Immune System, Stress Management, Healthy Boundaries, Self Care, Gut Health, Oral Health, Gum Health, Tongue Color, Body Temperature, Respiratory Rate, Hearing Health, Headaches, Nail Health, Hair Health, Holistic Wellness, Nervous System, Heart Rate Variability, Body Composition, Relationship With Food, Appetite Awareness, Mindful Eating, Self Trust, Wellness Coaching, Health Markers, Emotional Regulation, Hormonal Balance, How To Know If You Are Healthy, Signs Of Wellness Without Blood Work

    How to Know You're Healthy and Not Just Not Sick

  3. 10 Jul ·  Bonus

    Nutrition Nugget: Clear Protein Soda

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Clear Protein Soda. Are you looking for a bubbly, refreshing way to hit your daily protein targets, or is the wellness industry just trying to pack protein into things that do not need it? When a friend asked Jenn about the latest trend of clear protein sparkling waters, she had to dive deep into the nutrition label to see if these drinks are truly “clearly” superior or just another clever marketing gimmick. On the one hand, you get 20 grams of high-quality whey isolate with zero sugar, making it an easy option for a quick snack. On the other hand, could the intense alternative sweeteners be sabotaging your taste buds and keeping you hooked on sweet flavors? Is this carbonated shortcut a brilliant addition to your health routine, or are you better off chewing your protein and sticking to plain club soda? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Water, Clear Protein Soda, Clean Simple Eats, Protein Seltzer, Whey Protein Isolate, Grass Fed Whey, Sparkling Water, Nutrition Nugget, Weight Loss, Wellness Podcast, Jenn Trepeck, Healthy Beverages, Protein Supplements, Postpartum Depression, Ingredient Standards, Third Party Tested, Zero Sugar, Low Lactose, Stevia Leaf Extract, Cherry Lime Flavor, Nutrition Facts, Advanced Recovery, Filtered Water, Malic Acid, Citric Acid, Tartaric Acid, Reb M, Sweetener Alternatives, Protein Snack, Liquid Consistency, Food Cravings, Healthy Eating, Diet Myths, Sugar Free Soda, Functional Drinks, Protein Intake, Taste Buds, Sweet Flavor Addiction, Dietary Choices, Health Reset, Protein Source, Is Clear Protein Soda Healthy, Clean Simple Eats Protein Soda Review

    Nutrition Nugget: Clear Protein Soda

  4. 8 Jul

    Is it Really Uncurable? (feat. Dr. Aaron Hartman)

    What if the word uncurable really just means a doctor has run out of ideas? This episode dares you to question that verdict and discover a functional medicine approach built on gut health, trace minerals, and nervous system repair that has helped many people defy impossible odds and rewrite a hopeless diagnosis into a story of hope. Host Jenn Trepeck welcomes Dr. Aaron Hartman to Salad with a Side of Fries, where he shares how chronic illness recovery starts with the basics everyone overlooks, and why patients in remission from conditions like multiple sclerosis prove healing is possible even when doctors say there is nothing more they can do. What You Will Learn in This Episode: ✅ Why the label “incurable” often just means idiopathic (unknown cause) and how functional medicine looks deeper ✅ How gut health, sleep, and stress form the foundation of true chronic illness recovery ✅ The connection between hypermobility, dysautonomia, mast cell activation, and autoimmune disease ✅ Why organ meats, bone broth, and trace minerals support the nervous system and healing The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to this episode on functional medicine and rethinking an incurable diagnosis 03:47 Dr. Aaron Hartman explains cerebral palsy and his daughter Anna's dire early diagnosis 07:17 Why incurable and idiopathic are labels Dr. Hartman refuses to accept and exploring the mast cell activation, hypermobility, autoimmune, gut, and dysautonomia super syndrome 15:28 The big three foundations of gut health, stress regulation, and quality sleep for healing 21:41 Why trace minerals, organ meats, and bone broth matter for true nutrient-dense nutrition 24:38 Practical sleep hygiene tips rooted in circadian rhythm and nervous system regulation 28:58 Balancing sugar addiction and dopamine-driven cravings with real food healing habits 31:43 How the body's self-healing capacity applies at any age, from childhood through adulthood 37:12 Lipid medicine: Using fats to heal your body KEY TAKEAWAYS: 💎 An incurable diagnosis often just means a doctor has run out of answers, not that healing is impossible 💎 Gut health, stress regulation, and quality sleep are the foundation every chronic illness recovery plan needs 💎 The body retains a self-healing capacity at any age, though how well it heals depends on how well it is supported 💎 Vetted health information and a skilled clinician matter more than trending advice from social media ABOUT THE GUEST: Dr. Aaron Hartman's journey with functional medicine started when he & his wife adopted their first daughter from foster care. She has cerebral palsy & countless dietary issues. They went from specialist to specialist and, even as a physician, he felt let down & confused. His daughter's health struggles forced him to confront an uncomfortable realization: Our current healthcare system doesn't have all the answers. His wife, however, refused to give up hope. She ultimately pointed him to functional medicine. His daughter & other two kids began to thrive. After years in family practice, he felt called to make a dramatic shift. He now helps patients identify leverage points in key areas of their lifestyle & health that harness their body's remarkable power to heal and begin living the vibrant life they deserve. He has become the ‘go-to’ doctor for difficult cases in central Virginia. Dr. Hartman’s new book, UnCurable: From Hopeless Diagnosis to Defying All Odds, chronicles his personal and professional journey focusing on his daughter's diagnosis, the medical system's treatment options and the road Aaron was forced to take to get his girl the best care possible. As a clinical researcher, Dr. Hartman has been involved in over 70 clinical studies; he is the founder of the Virginia Research Center and currently serves as an Assistant Clinical Professor of Family Medicine at the VCU School of Medicine. In 2016, he founded Richmond Integrative and Functional Medicine, where he focuses on caring for complex patients who have fallen through the cracks in our current health care system. RESOURCES: Today’s Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 GUEST RESOURCES: UnCURABLE Book - Website Aaron Hartman MD - Website Aaron Hartman MD - YouTube Aaron Hartman MD - Instagram Richmond Functional Medicine - Website Richmond Integrative - Facebook Aaron Hartman MD - X Aaron Hartman - LinkedIn Medical Gaslighting | Lyme | Chronic Infections | Metabolic Syndrome | Insulin Resistance - Website Connected Health - Website QUOTES: 01:03 "This week we're talking about a word that can be really scary, and that word is uncurable." - Jenn Trepeck 09:20 "There are these commonalities in a bunch of different diagnoses, and they tend to be this immune response or an activation in the body." - Jenn Trepeck 20:12 "Quality and quantity of sleep, nutrients, and the quality of our food help send safety signals to the nervous system." - Jenn Trepeck 27:23 “If you really want your body to get on a healing pathway, you're gonna have to do some hard things.” - Dr. Aaron Hartman 30:49 "If you wanna have an outcome you don't see your friends having, you have to be willing to do things that your friends aren't doing." - Dr. Aaron Hartman 32:03 "When you're told there's nothing else that can be done for you, that just means there's nothing else that they can do for you." - Dr. Aaron Hartman SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Functional Medicine, Cerebral Palsy, Autoimmune Disease, Gut Health, Inflammation, Lyme Disease, Mold Toxicity, Mast Cell Activation Syndrome, Hypermobility, Dysautonomia, POTS, Neurodivergent, Microbiome, Trace Minerals, Rare Earth Minerals, Bone Broth, Organ Meats, Sleep Quality, Circadian Rhythm, Stress Management, Nervous System Regulation, Trauma, Cortisol, Gut Brain Axis, Gut Heart Axis, Gut Lung Axis, Gut Skin Axis, Serotonin, Dopamine, Neurotransmitters, Hormone Imbalance, PMDD, Hashimoto's Disease, Lupus, Long COVID, Chronic Fatigue, Fibromyalgia, PCOS, Fertility Issues, Real Food Nutrition, Whole Foods, How To Heal From Chronic Illness Naturally, Functional Medicine Approach To An Incurable Diagnosis

    Is it Really Uncurable? (feat. Dr. Aaron Hartman)

  5. 3 Jul ·  Bonus

    Nutrition Nugget: Trader Joe's Sweet & Sour Gummy Worms

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Trader Joe's Sweet and Sour Gummy Worms, the sugar-free candy that has been lighting up social media for an unexpected reason. Are these wiggly little treats a guilt-free snack or a recipe for disaster? With a blend of alternative sweeteners, two different functional fibers, and zero grams of sugar per serving, Trader Joe's is clearly making a play for the health-conscious candy lover. Jenn is pulling back the curtain on what is really inside these worms and why so many people are finding themselves making a very urgent trip to the bathroom after eating them. Is this a smart swap for your favorite sour candy, or is the marketing working a little too hard to convince you these are something they are not? Tune in before you reach for that bag. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a Nutrition Nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Sugar-Free Gummy Candy, Alternative Sweeteners, Allulose Side Effects, Erythritol Digestive Issues, Sugar Alcohols, Monk Fruit Extract, Organic Erythritol, Resistant Tapioca Dextrin, Resistant Corn Maltodextrin, Functional Fiber, Dietary Fiber Intake, Net Carbs, Blood Sugar Response, Insulin Response, Glycemic Index, Low GI Sweeteners, Fiber Maxing Trend, Protein Packing Trend, Digestive Health, Gut Health, GI Discomfort, Natural Food Coloring, Fruit And Vegetable Juice Coloring, Pectin, Citric Acid, Zero Sugar Candy, No Added Sugar Snacks, Better For You Snacks, Clean Ingredients, Food Marketing, Nutrition Label Reading, Daily Fiber Recommendation, Sour Candy, Gummy Candy, Trader Joes Products, Healthy Snack Alternatives, Candy Without Sugar, Sweetener Blends, Natural Flavors, Food Ingredients Analysis, Nutrition Facts, Sugar-Free Candy That Causes Digestive Problems, How Much Fiber Is Too Much At Once, Sugar-Free Candy and Alternative Sweeteners in "Better-For-You" Snack Foods

    Nutrition Nugget: Trader Joe's Sweet & Sour Gummy Worms

  6. 1 Jul

    The Diseases You Don't Have to Get and the Blood Markers That Prove It

    Are your blood markers telling you and your doctor the whole story? Chronic inflammation is the silent driver behind nearly every major disease, and the good news is that your lifestyle choices decide the outcome. Don't wait for a life altering diagnosis to take action. In this episode of Salad With a Side of Fries, host Jenn Trepeck breaks down how blood markers move, how preventable diseases develop, and why epigenetics means your genes are not your fate. If you have ever felt like your health was out of your hands, this episode will change the way you think about your daily choices. What You Will Learn in This Episode: ✅ Why chronic inflammation is considered the root cause of virtually every major illness and how oxidative stress accelerates disease progression in the body. ✅ How epigenetics reveals that your lifestyle choices, not just your genetics, impact disease-related genes. ✅ What specific blood markers to track for heart disease, type 2 diabetes, liver disease, and kidney disease, and realistic timelines for improving them. ✅ How to advocate for yourself in a medical system still rooted in a prescription-first approach, and how to ask your doctor for the time and space to make disease prevention changes first. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Preventable diseases don't have to be your story and what blood markers can and cannot tell you 05:55 The most common diseases: heart disease, type 2 diabetes, and cancer and how they are linked to lifestyle choices 06:46 Epigenetics explained: how your daily habits turn disease risk genes up or down 17:21 Lifestyle choices, from gut health to the brain to the endocrine system, impact every organ system 20:10 Oxidative stress and free radicals explained: the science behind chronic disease 25:01 Lifestyle choices that support overall health rather than disease and healthcare 3.0, being your own advocate 32:12 Discussion of food with no labels; vegetables, fruit and lean meat 36:19 Movement as disease prevention: why sitting all day quietly drives chronic illness more than we realize 41:06 Longevity, community, connection, sleep, and stress management as overlooked pillars of health 42:05 Blood marker timelines: how fast insulin, A1C, cholesterol, and blood pressure respond to lifestyle changes KEY TAKEAWAYS: 💎 Chronic inflammation is not just a buzzword. It is the measurable, biological root of nearly every disease, and lifestyle choices are the most powerful lever you have to reduce it. 💎 Your family history of high cholesterol or heart disease often reflects shared habits, not shared DNA. Epigenetics shows that genes can be turned up or down based on how you live. 💎 Blood markers are lagging indicators. You will often feel the early effects of disease before any test confirms it, which means acting on symptoms matters even before numbers change. 💎 You have the right to ask your doctor for time to make disease prevention changes before turning to medication. Most physicians will say yes when a patient asks directly and confidently. RESOURCES: Today's episode sponsor: BetterHelp Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 Nutrition Nugget: Genes and Epigenetics Everyone is Pre-Diabetic, Unless... The Alcohol-Cancer Connection (feat. Cecily Mak) The Longevity Equation The Fitness of Business with Leslie Boyce QUOTES: 06:29 “Many times people will say, ‘Oh, well, high blood pressure runs in my family,’ or, ‘High cholesterol runs in my family’, and we tend to forget that what also runs in our family is lifestyle choices.” - Jenn Trepeck 17:42 “In my practice, I've yet to encounter a disease that can't be improved, even if it's the symptoms, by lifestyle choices.” - Jenn Trepeck 19:53 “Acute inflammation helps us heal. Chronic inflammation is where we end up in this disease state.” - Jenn Trepeck 36:46 “Sitting is the new smoking. We have to find movement throughout the day as opposed to thinking of it as working out.” - Jenn Trepeck 46:22 “Is your body hospitable to or creating disease or health?” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Chronic Inflammation, Oxidative Stress, Blood Markers, Preventable Diseases, Lifestyle Choices, Heart Disease, Type 2 Diabetes, Metabolic Disease, Cancer Prevention, Epigenetics, Blood Work, Cardiovascular Disease, Sedentary Lifestyle, Ultra-Processed Foods, Blood Sugar Balance, Gut Health, Immune System, Functional Medicine, Food Sensitivity, Gluten Free, Antioxidants, Omega-3 Fatty Acids, Liver Disease, Kidney Disease, COPD, Free Radicals, Acute Inflammation, Genetics Versus Lifestyle, Nutritional Habits, Omega-3, Neurotransmitters, Sleep Health, Stress Management, Patient Advocacy, Movement, Disease Prevention, Healthy Habits, Holistic Health, Wellness Coach, Western Medicine, How To Reduce Chronic Inflammation Naturally, Blood Markers That Predict Disease Risk

    The Diseases You Don't Have to Get and the Blood Markers That Prove It

  7. 26 Jun ·  Bonus

    Nutrition Nugget: Tears

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about tears and why crying might be doing a lot more for your body than you ever realized. From a chance comment by a friend to an unexpected wave of emotion that followed just days later, Jenn opens up about her own relationship with crying, including a time when holding back tears felt like the only option. So what actually happens inside the body when we cry, and why are emotional tears so different from the ones triggered by a sliced onion? Jenn dives into decades-old research that uncovers surprising chemical differences between the two, and explains how crying might be connected to stress, sleep, and even the immune system. Is suppressing tears doing more harm than we think? Tune in to find out what Jenn has to say about the hidden science behind a good cry. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Sunobi Breathing Tick…tick…BOOM Eyes are the Window to Your Health (feat. Dr. Joseph Allen) KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Emotional Tears, Basal Tears, Reflex Tears, Crying Benefits, Tears And Health, Stress Hormones, Acth, Leucine Enkephalin, Limbic System, Parasympathetic Nervous System, Sympathetic Nervous System, Stress Response, Stress Cycle, Crying And Stress Relief, Acetylcholine, Catecholamine, Adrenaline, Noradrenaline, Lysozyme, Eye Health, Cornea Protection, Tear Biomarkers, Immune Function, Emotional Processing, Suppressing Emotions, Holding Back Tears, Muscle Tension, Jaw Tension, Chest Pressure, Headaches, Doom Scrolling, Emotional Eating, Numbing Behaviors, Crying And Sleep, Tears Of Joy, Tears Of Sadness, Biotin Metabolism, Caffeine Metabolism, Estrogen Pathway, Wellness And Weight Loss, Holistic Health, Mind Body Connection, Why Do Emotional Tears Help Reduce Stress, Difference Between Tears Of Joy And Sadness

    Nutrition Nugget: Tears

  8. 24 Jun

    Peptides Beyond GLP-1 and How to Use Them Safely (feat. Dr. Aleksandra Gajer)

    Curious whether peptide therapy is the missing piece in your wellness routine, or just another overhyped trend? This episode breaks down what these powerful chemical messengers do in the body, from healing injuries to balancing brain chemistry, cellular energy and more, plus why sourcing and dosing make all the difference. Host Jenn Trepeck sits down with Dr. Aleksandra Gajer to explore BPC 157, brain-supporting peptides, and mitochondrial function, while tackling how to use peptides safely, who should avoid them, and why they work best as a tool rather than a magic fix-all. What You Will Learn in This Episode: ✅ How peptide therapy acts as a chemical messenger system that supports the body's own healing pathways rather than overriding them ✅ Why BPC 157 has become one of the most talked about peptides for tendon repair, gut healing, and recovery ✅ How neuroinflammation, not just neurotransmitter imbalance, may be driving anxiety, depression, and brain fog ✅ The role of mitochondrial function and insulin sensitivity in body composition, energy, and long-term metabolic health The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Dr. Aleksandra Gajer's path from emergency medicine to proactive, personalized healthcare 08:04 Defining peptides and their relationship to inflammation and healing 10:04 Exploring BPC 157 for tendon injury, gut healing, and tissue recovery 12:31 How peptides support autoimmune conditions by regulating immune balance 15:35 Brain peptides Selank and Semax and the truth behind the neuroinflammation link to anxiety 18:57 Understanding mitochondrial function, fatigue, and brain fog as cellular energy issues 20:35 MOTS-c, insulin sensitivity, and the connection to body composition 22:18 Why peptides work best as a tool, not a replacement for healthy habits 26:03 Safe peptide sourcing, endotoxins, and who should avoid peptide therapy 33:54 Hormone health, dosing strategy, and cycling peptides for sustainable results KEY TAKEAWAYS: 💎 Peptide therapy works with the body's natural signaling system, supporting existing pathways instead of forcing a reaction the way many medications do 💎 BPC 157 shows strong potential for healing tendons and the gut, but lacks extensive human trials, so working with an informed provider matters 💎 Anxiety and depression may stem from neuroinflammation rather than a simple chemical imbalance, opening the door to new peptide-based approaches 💎 Safe peptide sourcing from a compounding pharmacy or tested lab is essential, since unregulated peptides can carry dangerous endotoxins ABOUT THE GUEST: Dr. Aleksandra Gajer, originally from Poland and raised in the United States, is a dedicated medical professional focused on advancing healthcare. She graduated with top honors from the University of Maryland School of Medicine and completed her residency in academic emergency medicine at The George Washington University. Dr. Gajer’s special interests include sustainable weight loss, balanced hormone health, and longevity. She emphasizes the importance of lifestyle adjustments to optimize patients’ biology, promoting health, vitality, and long-term wellness. Inspired by her experiences in emergency medicine working with communities facing health challenges, she shifted her focus to proactive, comprehensive healthcare. Establishing The Gajer Practice allows her to offer personalized care and empower individuals to lead healthier lives by intervening before illness takes hold. Driven by her lifelong goal, she is enthusiastic about sharing her expertise and dedication to contribute to a healthier future for her community. RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 GUEST RESOURCES: The Gajer Practice - Website The Gajer Practice | Burke, VA - Facebook The Gajer Practice - Dr. Aleksandra Gajer (@thegajerpractice) - Instagram The Gajer Practice - YouTube The Gajer Practice: Start Here Free Introductory Call The Gajer Practice Store QUOTES: 06:38 “Western medicine is so incredible at certain things, but just doesn't cut it when it comes to chronic diseases, or even creating health for that matter.” - Jenn Trepeck 09:08 “Peptides as a therapeutic group have become popularized because Ozempic was a proof of concept that this can be used and it works.” - Dr. Aleksandra Gajer 14:09 “Some of these peptides can modulate or regulate and bring things back into balance, versus artificially pushing in one direction or the other.” - Jenn Trepeck 14:24 “Medications either force a pathway on or block that pathway, while peptides are like the first domino in a set of dominoes.” - Dr. Aleksandra Gajer 21:56 “A lot of people think peptides are a magic bullet, versus saying they're a tool.” - Jenn Trepeck 33:37 “Dosing matters, because at a certain dose, peptides are no longer acting as a peptide.” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Peptide Therapy, Peptides, BPC 157, Body Composition, Inflammation, Injury Healing, Brain Health, Energy, Mood, Chemical Messengers, Tendon Injury, Gi Tract Healing, Autoimmune Conditions, Immune Regulation, Thymosin Alpha 1, Kpv, Neuroinflammation, Selank, Semax, Anxiety, Depression, Adhd, Serotonin Hypothesis, Mitochondrial Function, Mots-C, Insulin Sensitivity, Insulin Resistance, Metabolic Flexibility, Glp-1, Weight Loss, Body Recomposition, Hormone Health, Perimenopause, Menopause, Pcos, Compounding Pharmacy, Endotoxins, Peptide Sourcing, Longevity, Mitochondria, Growth Hormone Peptides, Peptides Beyond GLP-1, How To Use Peptides Safely

    Peptides Beyond GLP-1 and How to Use Them Safely (feat. Dr. Aleksandra Gajer)
See All (700)

About

Nutrition tips that actually work. Real-life healthy eating, balanced diet tools, and weight loss tips you can use today with coach Jenn Trepeck.* If you have searched for nutrition tips, tried to keep a healthy lifestyle, or felt stuck following popular weight loss tips, this podcast is for you. Get straightforward wellness advice that works in real life, plus strategies for a balanced diet, sustainable healthy eating, and a smarter approach to fitness and nutrition. Is your diet making you hungrier, crankier, or less healthy? Tune in and find out.* Free gift: Schedule a 15-minute curiosity call with Jenn to explore what is possible for you. https://asaladwithasideoffries.com/contact/ Welcome to Salad with a Side of Fries, where wellness meets real life. Award-winning host Jenn Trepeck, health and lifestyle coach and author of Uncomplicating Wellness, cuts through the noise with clear answers you can trust. Ranked in the top 1.5% of podcasts worldwide, the show won Ear Worthy’s Best Health Podcast in 2024 and 2025 and was nominated for Best Independent Podcast both years. Jenn also won Women Who Podcast’s Stellar Interview award in 2025 after being named one of Podcast Magazine’s 40 under 40 in 2022. Jenn’s motto is “wellness without the weirdness.” With more than 17 years coaching after solving her own food struggles, she knows how confusing the industry can be. Each week you get the foundations of a balanced diet, sustainable healthy eating, metabolism basics, and long-term holistic health, plus straight talk on fad diets and supplements. What you will get by listening: ✅How to eat and how to cheat, guilt-free ✅Nutrition tips that work in the real world ✅Weight loss tips that are effective, never restrictive ✅How to build a balanced plate at home, on the road, and eating out ✅Smart strategies for sustainable habits that include your favorite foods ✅Evidence-based insights on fitness and nutrition ✅Conversations about holistic health that go beyond food ✅Wellness advice you can use right away About Jenn Trepeck: Jenn is a health coach, speaker, and consultant who blends humor with practical science. She has helped thousands improve energy, metabolism, and confidence in their choices through one-on-one coaching, group programs, her book, and this podcast. Connect with Jenn and the show: Instagram: https://www.instagram.com/jenntrepeck/ Instagram: https://www.instagram.com/saladwithasideoffriespod TikTok: https://www.tiktok.com/@jenntrepeck Facebook: https://www.facebook.com/JenniferTrepeck/ Facebook Group: https://www.facebook.com/groups/425796548337541/ Website: https://asaladwithasideoffries.com/ If you are ready to trade guilt for freedom, confusion for clarity, and boring salads for fries on the side, press play. Health gets doable here. *These statements have not been evaluated by the Food and Drug Administration. This podcast and its guests are not intended to diagnose, treat, cure, or prevent any disease.

Information

You Might Also Like